Run...Run...Run...

I ran one mile with a time of 9.59 on the True treadmill at 20 seconds faster than the previous mile.  The average speed was 5.9 with maximum speed of 7.5.  The speed was increased from 5.9 to 6.0 when I reached .75 miles and the speed was further increased at .80, .85, and .95 miles to 7.5.   The warm-up and warm-down exercises were finished in less than one minute.  Before the run, I walked for 7 miles.  I viewed the instructional video of Coach Holly and the video on perfect running form.   

I ran one mile at 10:19 on the treadmill, which was 7 seconds faster than the previous mile.  The average speed was 5.8 and the maximum speed was 7.5.  The speed was increased from 5.8 to 5.9 when I reached .75 miles and then the speed was increased at .85, .90, and .95 miles to 7.5.   The warm-up and warm-down exercises were completed within one minute.  Before the one mile run, I walked for 8 miles.    

  The mile was run at a pace of 10:26 at 12 seconds faster than the previous mile on a treadmill.  The speed was 5.7 and increased from 5.8 to 8.0 at .90 miles on the treadmill.   After the run, I lifted 15 pound dumbbells 5 times.  I warmed-up and warmed-down with exercises for under one minute before and after I ran a mile.  Before the run,  I viewed an instructional video from Coach Holly and one on perfect running form.  Before the run, I walked for 2 miles. 

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I ran a 10:38 pace for the mile at 10 seconds faster than the previous mile on a treadmill.  The speed was 5.6 and increased from 5.7 to 6.9 at .90 miles on the treadmill.  I warmed-up and warmed-down with exercises for less than one minute before and after I ran a mile.  Before the run,  I saw the instructional videos of Coach Holly and one on perfect running form.  Before the run, I walked for 4 miles.  

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I ran the mile with a pace of 10:48, which was 16 seconds faster than the mile I ran yesterday on a treadmill.  The speed was 5.5 and gradually went from 5.6 to 6.2 at .90 miles on the treadmill.  I  performed warmed-up and warmed-down exercises for less than one minute before and after I ran one mile.  Before the run,  I viewed the instructional videos of Allie Ostrander, Coach Holly, and the one on perfect running form.  After the run, I walked for 2.5 miles.  WeWard: 4.8 mi DISTANCE

One mile was run at 11:04, which was 25 seconds faster than the mile I ran yesterday on a treadmill.  The speed was 5.4 and then accelerated to 5.6 to 6.0 at .90 miles on the treadmill.  Before I ran the mile, I lifted two 5-pound dumbbells 10 times.  I briefly warmed-up and warmed-down before and after the run and included two exercises from the instructional video from Coach Holly.  Preceding the run, I walked for 5 miles.  I took a brief walk after the run.  

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I ran one mile at a pace of 11:29, which is 22 seconds faster than the previous mile yesterday on a treadmill.  I reduced the running time in one week for 1:46 on the treadmill.  The speed was 5.2 and once I reached .90 miles the speed went from 5.4 to 5.8.  I warmed-up for under one minute and warmed-down for under one minute.  Before the run, I saw Coach Holly's instructional video.     

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I ran a mile with a faster pace of 11:51 with a speed of 5.0 up until .90 miles to a speed of 5.2-5.8 on a treadmill at a pace of 51 seconds faster than the previous mile ran on yesterday, Sunday.  I worked on warm-up exercises and warm-down exercises before the run for less than one minute.  I walked for approximately 3 miles after I ran the mile.  Coach Holly's instructional video was seen before the run.  WeWard: 5.45 mi DISTANCE

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I ran one mile at a pace of 12:41 with a speed of 4.7 accelerating at .90 miles to a speed of 5.0 on a treadmill at a speed of .2 faster than the previous mile ran.  I worked on warm-up exercises and warm-down exercises before the run for less than one minute.  I walked for approximately 6 miles before I ran the mile and played basketball for 30 minutes.  I viewed Coach Holly's instructional video before the run.  WeWard: 8.14 mi DISTANCE

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I ran one mile on the treadmill.  The speed was set at 4.5, which is .5 faster for the speed than the previous mile ran two days ago on Monday.  The time was 13:15 for the mile.  I performed warm-up exercises and warm-down exercises before the run for less than one minute.  I walked for approximately 6 miles before I ran the mile.  I watched Coach Holly's instructional video before the run. WeWard: 8.61 mi DISTANCE

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 I ran one mile on the True treadmill at the new apartment without stopping thanks to Coach Holly.  The speed was set at 4.0 on the treadmill.

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The move to the apartment was difficult.  I walked approximately five miles and played basketball for approximatley thirty minutes.  Thanks to the Foster Recreation Center at Missouri State University I had some good shots on the basketball court at the apartment complex, as I utterered the word, "Foster" before I took a shot in basketball.  I must start all over with the running on the treadmill sometime this week.  I was running at an elite on short distances for my age at the house before the move to the apartment complex.